CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 42

Måndag 17/10 kl 16.30 samt 17:45 med Christopher! 12 platser.

A) Front Squat 3-3-3 @85% – 20X2

B) Side leg raises(heel upwards) 20+20 x 3

C) Glutes on fire 18m x 3

D) For time:
21-15-9
Front Squat 40/30 kg
Barfacing Burpees

 

Tisdag 18/10 kl 16.30 samt 17:45 med Gabriella! 16 platser.

A) Thruster Build up 1RM in 15-20 min

B) AMRAP 18 min

In teams of 2
20 Syncronized Burpees
20 S.T.O.H 42.5/30 kg (scale: 30/20 kg)
20 OH-Squat 42.5/30 kg (scale: 30/20 kg)
20 Push-ups

 

Onsdag 19/10 kl 17:30 med Anton! 16 platser.

A) Teknik: Kettlebell Snatch (true form + dumbell form)

B) For time:
10-1, 9-2,…2-9, 1-10 of
Alternating KB-Snatch 24/16 kg
Pull-ups

 

Torsdag 20/10 kl 16:30 samt 17:45 med Jessica! 13 platser.

Every 6 min x 6
15/12 cal Assault Bike/Row
5 Power Clean + 5 Hang Squat Clean + 5 Push Jerk 60/42,5 kg
12 Barfacing Burpees

 

Fredagsflås 21/10 kl 17:30 med Björn! 20 platser.

In teams of 2, for time:

100 D.U:s

3 rounds each of:
5 HSPU
7 Goblet Squats 24/16 kg

90 D.U:s

3 rounds each of:
15 Wallballs

80 D.U:s

3 rounds each of:
7 Pull-ups
5 KB-Swings 24/16 kg

70 D.U:s

3 rounds each of:
15 Wallballs

60 D.U:s

3 rounds each of:
7 HR Push-ups
5 T2B

50 D.U:s

3 rounds each of:
15 WB

40 D.U:s

3 rounds each of:
7 Box Jumps 60/50 cm
5 Sit-ups

30 D.U:s

3 rounds each of:
15 Wallballs

20 D.U:s

3 rounds each of:
7 Burpees
5 KB Thrusters 24/16 kg

10 D.U:s

Time cap: 40 min

 

Lördag 22/10 kl 11:00 med Linda! 13 platser.

A) OTM 10 min
3 Front Squats @70-80%
No racks allowed (OK to Squat Clean)

B) For time:
10-8-6-4-2
HSPU
Front Squat 70/50 kg
Box Jumps 60/50 cm